x
Relieve 緩解347Please respect copyright.ＰＥＮＡＮＡJKQvIy6BXA
Situation 情境/情況347Please respect copyright.ＰＥＮＡＮＡdmtteHgTBA
Selection 選擇347Please respect copyright.ＰＥＮＡＮＡVTvYrtG0Dw
Accurately 準確347Please respect copyright.ＰＥＮＡＮＡ05gyR1ODia
comfortable 舒服的347Please respect copyright.ＰＥＮＡＮＡ5nl5gpcHd3
emotion-related 情緒相關347Please respect copyright.ＰＥＮＡＮＡMa8wypnGw5
pressured 壓力大347Please respect copyright.ＰＥＮＡＮＡbVEok5ac5M
1.(Situation selection)（情境選擇）347Please respect copyright.ＰＥＮＡＮＡNRd95DSEYz
我們在酒吧，我們會感到舒暢：在面對課本時，我347Please respect copyright.ＰＥＮＡＮＡPs5j7Fa6Y0
們會感到有壓力。情境選擇涉及選擇避免或接近某347Please respect copyright.ＰＥＮＡＮＡbC8kaH4zWt
些特殊的情況。選擇避免開或減少 某些情境時，我347Please respect copyright.ＰＥＮＡＮＡ4DgNses142
們可以減低出現相對應情緒的機會；反之，如果想347Please respect copyright.ＰＥＮＡＮＡLIyre9ldE6
引引起某些特定情緒，我們可以主動進入相關的情347Please respect copyright.ＰＥＮＡＮＡWYOxsaNnpf
境中。我們在客廳中，也常常用到這些技巧。 想緩347Please respect copyright.ＰＥＮＡＮＡkW3osvYcfJ
解緩解壓力，我們可以選擇暫時放下工作，離開令347Please respect copyright.ＰＥＮＡＮＡrWNZG65a4Y
自己覺得有壓力的環境。又或者想感受快感時，便347Please respect copyright.ＰＥＮＡＮＡJaMWtIjKFe
會約好友把酒談歡不過，要善用這招並不容易，因347Please respect copyright.ＰＥＮＡＮＡsxnuPngwlu
為人很難 準確的預料未來的情緒反應，與多年不見347Please respect copyright.ＰＥＮＡＮＡBHHzD7w6ro
的朋友聚舊，最後會有什麼反應，很難說得準。故347Please respect copyright.ＰＥＮＡＮＡZWRHIWI7w8
此，我們往往無法準確而適當地判斷應避免或接近347Please respect copyright.ＰＥＮＡＮＡC75KcaS3YG
某種情境。347Please respect copyright.ＰＥＮＡＮＡT8fmYQW1Pn
We can think of many emotion-related situations.347Please respect copyright.ＰＥＮＡＮＡHSd208LO16
In the bar, we will feel comfortable: when faced with textbooks , we will feel pressured. Situational selection involves choosing to avoid or approach certain special situations. When choosing to avoid or get347Please respect copyright.ＰＥＮＡＮＡJHGADuTWtO
rid of certain situations, we can reduce the chance of corresponding emotions; on the contrary, if we want to induce certain emotions, we can take the initiative to enter related situations. We often use these techniques in our daily lives. If we want to relieve stress, we can choose to temporarily lay off work and leave an environment that makes us feel stressful. Or when you want to feel pleasure, you will ask your friends to have a drink and have fun.347Please respect copyright.ＰＥＮＡＮＡz6htrcuduU
It is not easy to make good use of this trick , because it is difficult for people to accurately predict future emotional reactions, and what will347Please respect copyright.ＰＥＮＡＮＡw3GZGWqTXL
happen in the end when you get together with347Please respect copyright.ＰＥＮＡＮＡdgOCqPL7fl
friends you have not seen for many
years It's hard to be precise. Therefore, we are347Please respect copyright.ＰＥＮＡＮＡFxJdVWJf30
often unable to accurately and appropriately judge347Please respect copyright.ＰＥＮＡＮＡYWtA1BD2gO
which situations to avoid or approach.347Please respect copyright.ＰＥＮＡＮＡtTtPSa95tQ
Modification 調整/修改347Please respect copyright.ＰＥＮＡＮＡg6SEpMoWXJ
2.(Situation modification)(情境調整)347Please respect copyright.ＰＥＮＡＮＡzrLk8MUxKw
有時我們縱使難以選擇周圍的情境但仍可靠的個人347Please respect copyright.ＰＥＮＡＮＡIasKt0wnZq
行為調整。情境調整是修改外在，周圍（而非內心347Please respect copyright.ＰＥＮＡＮＡiyryCUl376
世界）的情境以改變環境帶來的情緒影響。例如如347Please respect copyright.ＰＥＮＡＮＡajBTV6FXlD
果我們突然遇上上前度的話 ，我們可透過預測自身347Please respect copyright.ＰＥＮＡＮＡgHzsIPgMPB
情緒和可能出現的反應去決定要不要和他（她）說347Please respect copyright.ＰＥＮＡＮＡqWKgNUDGC0
話，又或者調節個性的內容，身體距離等，造成不347Please respect copyright.ＰＥＮＡＮＡS5ooY6RyoM
想要或達致想要的情緒，如避免尷尬， 或保留自然347Please respect copyright.ＰＥＮＡＮＡMpYndHJh2W
。347Please respect copyright.ＰＥＮＡＮＡbX0ves5Ux9
Sometimes, even though it is difficult to choose the347Please respect copyright.ＰＥＮＡＮＡCGboXSuaAb
surrounding situation, we still rely on personal347Please respect copyright.ＰＥＮＡＮＡ3iVm2n70ul
behavior adjustment. Situational adjustment is to347Please respect copyright.ＰＥＮＡＮＡGMtEbJzF6Q
modify the external and surrounding (not the inner347Please respect copyright.ＰＥＮＡＮＡ6kfVjkDreC
world) situation to change the emotional
impact of the environment. For example, if we347Please respect copyright.ＰＥＮＡＮＡXgiCaJb2So
suddenly meet the former degree, we can predict347Please respect copyright.ＰＥＮＡＮＡbN5lmIxTdr
our own emotions and possible reactions to decide347Please respect copyright.ＰＥＮＡＮＡ6GdNsfmL4Q
whether to talk to him or her, or adjust the content347Please respect copyright.ＰＥＮＡＮＡuNgBKZkqRY
of the conversation, physical distance, etc., to347Please respect copyright.ＰＥＮＡＮＡDSra9dRJmb
avoid unwanted or achieve Desired emotions,347Please respect copyright.ＰＥＮＡＮＡZYaJdfpeAf
such as avoiding embarrassment, or staying as347Please respect copyright.ＰＥＮＡＮＡQetLpFJXjF
natural as possible.347Please respect copyright.ＰＥＮＡＮＡgjKPkVVhKP
Attentional 注意347Please respect copyright.ＰＥＮＡＮＡW8vtDtOi2L
Deployment 部署/ 投放347Please respect copyright.ＰＥＮＡＮＡkPipeVcV0k
3.(Attentional deployment)(注意投放)347Please respect copyright.ＰＥＮＡＮＡ3ceusufozz
有時我們縱使難以抉擇圍繞周圍的情境，但仍可靠347Please respect copyright.ＰＥＮＡＮＡ6JLX3Yr45j
的個人行為調整。雖然如此，四周環境及他人的反347Please respect copyright.ＰＥＮＡＮＡ0ndTmtcyFX
應甚至可能不如我們預期。我們的周圍環境和生活347Please respect copyright.ＰＥＮＡＮＡE6wJY3ui0v
之中實際上還充滿了許許多多其他事物 ，而部分的347Please respect copyright.ＰＥＮＡＮＡHlVEPGVsrk
事物會超過大機會引起適當的情緒反應。這個將注347Please respect copyright.ＰＥＮＡＮＡlXMPdsyOVX
意力集中或轉移開的過程，就是注意投放。其中一347Please respect copyright.ＰＥＮＡＮＡO38Brq2uA2
種主要方法是轉移
視線（分散注意力），例如如果求職受挫，可以選347Please respect copyright.ＰＥＮＡＮＡARnD6aoItS
擇專注 下次面試機會或自己的其他興趣，這樣我們347Please respect copyright.ＰＥＮＡＮＡffW6H9YcVh
可以減少相關情緒的出現及其帶來的影響。適用範347Please respect copyright.ＰＥＮＡＮＡpm4Vx6EC2W
圍方面，有研究指出，它在應對高強度的情緒時，347Please respect copyright.ＰＥＮＡＮＡjd6mH4jrJZ
由於易於應用，因此比起其他 方法有效。而且，沉347Please respect copyright.ＰＥＮＡＮＡkbrEQzmJtk
思（反芻）和憂慮（令人擔憂）等也算是把關注由347Please respect copyright.ＰＥＮＡＮＡK5goBCGU3T
情緒分散至思考，以免直接受情緒影響的方法，不347Please respect copyright.ＰＥＮＡＮＡQoA5X2up9W
過這些方法可能會使人的思想集中在而不是情緒上347Please respect copyright.ＰＥＮＡＮＡFmwukF9mAh
，最後 “樹洞香港Futee Thisking heent”可能會適度347Please respect copyright.ＰＥＮＡＮＡKdlzfMRTHS
得其反，造成造成的情緒影響。347Please respect copyright.ＰＥＮＡＮＡlKcoEVJnaL
Sometimes even though it is difficult to choose the347Please respect copyright.ＰＥＮＡＮＡtNNmjM5Xcn
surrounding situation, we still rely on personal347Please respect copyright.ＰＥＮＡＮＡA4K7A9mlrk
behavior adjustment. Even so, the surrounding347Please respect copyright.ＰＥＮＡＮＡYN6pT2jfC9
environment and the reactions of others may still347Please respect copyright.ＰＥＮＡＮＡ1lMPq5daTU
be worse than we expected. Our surrounding347Please respect copyright.ＰＥＮＡＮＡ949Rv7JokL
environment and life are actually full of many other347Please respect copyright.ＰＥＮＡＮＡWoYRziXWUG
things, and some things have a greater chance of347Please respect copyright.ＰＥＮＡＮＡ64CET09g8U
eliciting appropriate
emotional reactions. This process of focusing or347Please respect copyright.ＰＥＮＡＮＡIPJQXClyzw
removing one's attention is to pay attention. One347Please respect copyright.ＰＥＮＡＮＡ0DDeuG5wNA
of the main methods is to distraction. For example,347Please respect copyright.ＰＥＮＡＮＡmYZl6KPY2z
if you are frustrated in your job search, you can347Please respect copyright.ＰＥＮＡＮＡextO2XJEFd
choose to focus on the next interview opportunity347Please respect copyright.ＰＥＮＡＮＡhq2scqmi4a
or your other interests, so that we can reduce the347Please respect copyright.ＰＥＮＡＮＡB6AeCrBm68
appearance of related emotions and their impact.347Please respect copyright.ＰＥＮＡＮＡWGZRNM5JBA
In terms of scope of application, some studies347Please respect copyright.ＰＥＮＡＮＡwCrOYFayzU
have pointed out that it is more effective than other347Please respect copyright.ＰＥＮＡＮＡD76aD3hbHI
methods because it is easy to apply when dealing347Please respect copyright.ＰＥＮＡＮＡRqhalNwGsN
with high-intensity emotions. In addition,347Please respect copyright.ＰＥＮＡＮＡyExxc5TMSo
rumination and worrying can also be regarded as347Please respect copyright.ＰＥＮＡＮＡC1asldUykG
methods for distracting attention from emotions to347Please respect copyright.ＰＥＮＡＮＡIANpDQXHrl
thinking, so as not to be directly affected by347Please respect copyright.ＰＥＮＡＮＡ1clSqbszti
emotions, but these methods may cause people to347Please respect copyright.ＰＥＮＡＮＡGprCzb8vG1
focus on negative emotions, which may be347Please respect copyright.ＰＥＮＡＮＡvcnLoNfmI7
counterproductive
in the end. , Causing greater emotional impact.347Please respect copyright.ＰＥＮＡＮＡbYJo3ggzw1
"Tree Hole Hong Kong Futee Thisking heent347Please respect copyright.ＰＥＮＡＮＡHSW7Dx4OSr
Cognitive 認知性347Please respect copyright.ＰＥＮＡＮＡWBhHRINSZd
change 改變/變化347Please respect copyright.ＰＥＮＡＮＡktdLINkrku
trian 訓練347Please respect copyright.ＰＥＮＡＮＡzM1DtVCOF7
4.(Cognitive change)(改變認知)347Please respect copyright.ＰＥＮＡＮＡ3GcF0S9IQu
不過，事情的好與壞往往只是角度和認知的問題，347Please respect copyright.ＰＥＮＡＮＡISSGKBWnas
所以如果我們可改變對情況的評估，從而改變其 情347Please respect copyright.ＰＥＮＡＮＡ9gjQNiFOS1
緒暗示。而改變認知中的主要方法之一，是重新評347Please respect copyright.ＰＥＮＡＮＡqtzjgVJb3R
估認知（認知重新評估）。它的意思是透過重新演347Please respect copyright.ＰＥＮＡＮＡi6L8Sg7OKM
譯譯事件的會義，以改變事件的情緒影響。如果我347Please respect copyright.ＰＥＮＡＮＡlhy7AXaiTK
們考試不及格，好友卻 考了第一，我們或會有嫉妒347Please respect copyright.ＰＥＮＡＮＡhS1Z7cqQse
忌，埋怨等反應，但如果我們改變這一事的理解，347Please respect copyright.ＰＥＮＡＮＡOSMM9EW1M5
解釋為為好友自豪，並決定見賢思齊的話，便可以347Please respect copyright.ＰＥＮＡＮＡz4ZqP4qvA3
把它的情緒轉化為正面，甚至 化作動力。而心理學347Please respect copyright.ＰＥＮＡＮＡjzoV0nj3l7
研究亦指出，這方法對我們健康和人際關係都有正347Please respect copyright.ＰＥＮＡＮＡyBVQQB5Anp
面影響；不過，它由於難以克服，往往較適用於應347Please respect copyright.ＰＥＮＡＮＡlAtUfXi7IU
對降低強度的情緒，只能指在某些情況下
下使用，可能會弄巧巧成批。“樹洞香港THK utee347Please respect copyright.ＰＥＮＡＮＡhciAZfmjgA
Thiking Phontnct。347Please respect copyright.ＰＥＮＡＮＡgbhOXVeFAi
Although the above three methods are effective,347Please respect copyright.ＰＥＮＡＮＡeX1Z02qzsa
they have not really changed the causal347Please respect copyright.ＰＥＮＡＮＡ3gTw9Olh71
relationship between the situation and our347Please respect copyright.ＰＥＮＡＮＡlY9FGzvycs
emotions. However, whether things are good or347Please respect copyright.ＰＥＮＡＮＡh8qB2eT1gT
bad is often just a matter of perspective and347Please respect copyright.ＰＥＮＡＮＡTWDEuYE1SA
perception, so if we can change our assessment of347Please respect copyright.ＰＥＮＡＮＡiHCtkjMtbl
the situation, we can change its emotional347Please respect copyright.ＰＥＮＡＮＡWpSF4rSS4L
meaning. One of the main ways to change347Please respect copyright.ＰＥＮＡＮＡKeo1M3al83
cognition is to re-evaluate cognition (cognitive347Please respect copyright.ＰＥＮＡＮＡuWhxRGx4Tr
reappraisal). It means to change the emotional347Please respect copyright.ＰＥＮＡＮＡkpqk9B3wvq
impact of the event by reinterpreting the meaning347Please respect copyright.ＰＥＮＡＮＡdvOo4T8HIA
of the event. If we fail the exam and our friend347Please respect copyright.ＰＥＮＡＮＡSsVpBLscLF
gets the first place, we may react with jealousy and347Please respect copyright.ＰＥＮＡＮＡtMIVxrlD8w
complaint, but if we change our understanding of347Please respect copyright.ＰＥＮＡＮＡPCZsloqa42
the matter and interpret it as being proud of a347Please respect copyright.ＰＥＮＡＮＡ0ZO3Pnvskj
friend and decide to
see the best, we can Negative emotions turn into347Please respect copyright.ＰＥＮＡＮＡquYRBwPzw7
positive, even into motivation. And psychological347Please respect copyright.ＰＥＮＡＮＡ8wyLxH5cUP
research also pointed out that this method has a347Please respect copyright.ＰＥＮＡＮＡLgcJQiX57G
positive impact on our health and interpersonal347Please respect copyright.ＰＥＮＡＮＡoP12zFz6Xe
relationships; however, because of its greater347Please respect copyright.ＰＥＮＡＮＡoHNbioK5uA
difficulty, it is often more suitable for coping with347Please respect copyright.ＰＥＮＡＮＡOyZD55vw8o
lower-intensity emotions, and it is more likely to be347Please respect copyright.ＰＥＮＡＮＡgfrrhtvqdc
used in certain situations. It will happen in347Please respect copyright.ＰＥＮＡＮＡsLUu2yEcW6
batches. "Tree Hole Hong Kong THK utee Thiking347Please respect copyright.ＰＥＮＡＮＡk0nnC4Q9Qr
Phontnct.347Please respect copyright.ＰＥＮＡＮＡlJU0nOPIp0
response 反應/響應347Please respect copyright.ＰＥＮＡＮＡlFYXsKNsIF
modulation 調製347Please respect copyright.ＰＥＮＡＮＡS4qTOiWFAy
5.(Response modulation)(反應調製)347Please respect copyright.ＰＥＮＡＮＡ41NiWb1y9k
此方法和上面某些方法有相當大的差異：前原因是347Please respect copyright.ＰＥＮＡＮＡhIzhQcLiSW
因為用於出現情緒反應之前，被合稱為“前攝調節347Please respect copyright.ＰＥＮＡＮＡmzSGQVg6wJ
”（antcedent-focused）；第五種由於用於發生情緒347Please respect copyright.ＰＥＮＡＮＡO6TzP9iZAy
反應後， 反應調製當中有大量涉及不同類型行為，347Please respect copyright.ＰＥＮＡＮＡyxhybxAs0P
如做運動，睡眠，甚
至酒精，藥物等，均對情緒管理有一定功效；不過347Please respect copyright.ＰＥＮＡＮＡeFPnSaKbmo
，我們也必須考慮 另外，壓抑表達（表情抑制）也347Please respect copyright.ＰＥＮＡＮＡnuVIYxkYyA
是一個方法把情緒忍住不表達出來，雖然對控製表347Please respect copyright.ＰＥＮＡＮＡrQopq3nbbW
情，心率等有一定 用處，分數開始重新評估認知，347Please respect copyright.ＰＥＮＡＮＡNEf1A7LshJ
它對克制的情緒作用減少：而因為它更刻意意，所347Please respect copyright.ＰＥＮＡＮＡEVmn3CiooL
耗用能量代謝：它也可能損害我們表達正面情緒的347Please respect copyright.ＰＥＮＡＮＡ8rv80bBeOZ
能力，減少我們的社交能力，對 如果真的要使用此347Please respect copyright.ＰＥＮＡＮＡF3vbmLFU6a
方法，也適當小心使用。“樹洞香港THK utee347Please respect copyright.ＰＥＮＡＮＡpvsagpZuMe
Thiking Phontnct”（肢體發育也不健康（例如和抑鬱347Please respect copyright.ＰＥＮＡＮＡCbPWUlFC7g
症症狀有正向關係），因此相形見細。347Please respect copyright.ＰＥＮＡＮＡJOCgoyr2u5
This method is quite different from the above four347Please respect copyright.ＰＥＮＡＮＡC6HsHzT2xN
methods: the first four are collectively called347Please respect copyright.ＰＥＮＡＮＡVoTTUz0iX9
"antecedent-focused" because they are used347Please respect copyright.ＰＥＮＡＮＡF56qshvrd6
before emotional reactions occur; the fifth one is347Please respect copyright.ＰＥＮＡＮＡfbO7h6Y2Kq
used after emotional reactions occur. Are347Please respect copyright.ＰＥＮＡＮＡR3sdE86Anj
classified as "response-focused"). Many of the347Please respect copyright.ＰＥＮＡＮＡVidqOk5o5r
response modulations involve different types of347Please respect copyright.ＰＥＮＡＮＡAdI1TQYTbn
behaviors, such as exercise, sleep,
even alcohol, drugs, etc., which have certain347Please respect copyright.ＰＥＮＡＮＡ4oaCnJxyEh
effects on emotional management; however, we347Please respect copyright.ＰＥＮＡＮＡB4ekmuDwzu
must also consider the long-term impact of these347Please respect copyright.ＰＥＮＡＮＡIgBdrhjSVX
methods on our physical and mental health to347Please respect copyright.ＰＥＮＡＮＡA2oIYwjoXk
prevent Problems such as alcohol and drug347Please respect copyright.ＰＥＮＡＮＡVavcBl704o
abuse. In addition, expressive suppression is also347Please respect copyright.ＰＥＮＡＮＡpIAZuXsYD3
a method to suppress emotions. Although it is347Please respect copyright.ＰＥＮＡＮＡax1i6Bhc6u
useful for controlling expressions and heart rate, it347Please respect copyright.ＰＥＮＡＮＡWXn8tvlr4h
has a lower effect on restraining negative emotions347Please respect copyright.ＰＥＮＡＮＡFhPRNvVoCl
than reevaluating cognition: and because it is more347Please respect copyright.ＰＥＮＡＮＡMaZF61wNBP
effective. To be deliberate, it consumes more347Please respect copyright.ＰＥＮＡＮＡ1ZGJjvsYwR
energy: it may also damage our ability to express347Please respect copyright.ＰＥＮＡＮＡ8TqmX4ohTJ
positive emotions, weaken our social skills, and is347Please respect copyright.ＰＥＮＡＮＡ8qNjZVAfKl
unhealthy for physical and mental development347Please respect copyright.ＰＥＮＡＮＡ01Rv43M5Nm
(for example, it has a positive relationship with347Please respect copyright.ＰＥＮＡＮＡ0P5xVNnTNV
depression symptoms), so it is different. If you347Please respect copyright.ＰＥＮＡＮＡB2Fvm0JrZF
really want to use
this method, you should also use it carefully. "Tree347Please respect copyright.ＰＥＮＡＮＡW6Icc30eEt
Hole Hong Kong THK utee Thiking Phontnct.
